It's no secret that I am a HUGE fan of circuit training. Some of you have asked why that is, and so I thought I'd delve a little deeper into the WHY factory here.
1. Circuit training is efficient.
We are busy. Not everyone has hours and hours a day to go workout, and most of you don't want to spend hours everyday working out anyways. Because circuit training combines resistance training with cardiovascular exercise, you are killing two birds with one stone.You'll get an intense fat burning workout in without spending your whole day doing it.
2. You burn a TON of calories.
High intensity interval training (HIIT) is the basis behind circuit workouts. Increasing your heart rate by pushing yourself to work as hard as possible, and then allowing for active recovery time while you continue your workout, means you are maximizing your calorie burn. The harder you work the more calories your burn in a shorter period of time. Because nobody can go 100% full force in their workout for an extremely lengthy period of time, alternating pushing yourself to the max with active recovery gives you the opportunity to work at higher intensities and not feel like you are going to die. "WINNING!" (Jk...did anyone see the Charlie Sheen interviews? What an idiot...)
3. You won't want to take a nap mid-workout.
Interval training is a heck of a lot more exciting and fun than boring steady-state workouts.You'll be surprised at how much quicker your workout goes by because your mind is occupied, and you are constantly changing things up. It is an awesome way to beat exercise boredom!
4. You will burn more fat.
The whole "fat burning zone" theory is not worth your time. I'll tell you that right now. Read HERE for more info on why you should stop believing that myth ASAP. The best way to burn fat is to MOVE, push yourself, work hard, burn calories...circuit train! Your body has an order in which it burns the fuel it uses to keep you going. First your body will burn available glucose, next stored fat, and if necessary the body will result to protein. High intensity exercise will quickly burn up that glucose, meaning you will dip into your stored fat quicker. If you have recently consumed a high amount of carbohydrates, your body will burn those readily available glycogen stores first. It is for this reason that those who are seeking to lose weight and burn more fat should decrease their carbohydrate intake and increase their protein intake. Having less readily available carbohydrates (glucose stores) promotes fat as the body's fuel source. Make sense?
5. You will achieve an afterburn effect.
I receive a lot of questions about this concept. The basic principle of the afterburn is that once you've finished your workout the body continues to burn calories at an accelerated rate to help the body return back to it's pre-exercising state, in other words, your metabolism stays revved. This afterburn increases with the intensity of the workout. To see a real effect here you have to be working at an intense effort, about 75% of your max heart rate. This reason being, if you are working at a high intensity for your workout you will be using up most, if not all of your glycogen storage. Once you are done exercising, and your glycogen stores are depleted your body still needs a fuel source to recover your body back to your pre-exercising state, which means it will turn to your fat stores.
Some added suggestions...
- Increase the amount of weight you are using. If you want to get an afterburn, you'll need to reach that 75% MHR, which means you need to push yourself. Don't be afraid of bulking up...you won't.
- Push yourself. Not just in the amount of weight you're using, but in your speed in your reps, in all that you're doing. Don't be afraid to get in a good workout.
- Try not to let that heart rate drop back down to resisting. Keep your workout consistently difficult if possible.
- Keep increasing your difficulty. The great thing about circuit workouts is you should never really feel like you've mastered them. You can always increase your intensity, your weight, the length of your workout, etc.
Circuits can be a great form of cross training, and a great way to get some resistance training in if you are one who doesn't love it so much...Click HERE for some circuit workouts to try.
Oh, and if you haven't entered the March Madness Mix Giveaway yet DO IT!!
Also...on a totally random, unrelated note. Remember awhile back when I told you I have made cute maternity gowns for friends and family members who have had babies? Well, after many of them and many of you told me that I should open an Etsy Shop...I finally listened. My sister and I opened up Posh Mama Boutique and we have some super fun chenille baby blankets and designer hospital gowns.
So who wants to come and do circuit workouts with me? I would so much LOVE if we could all just work out together. It's just better that way. Can you imagine how much fun that would be for real?
Showing posts sorted by relevance for query circuit. Sort by date Show all posts
Showing posts sorted by relevance for query circuit. Sort by date Show all posts
Thursday, March 3, 2011
Wednesday, March 2, 2011
Exercise of the week: Circuit Workout & 53 degree temps.
Do you sometimes feel like you accidentally clicked on a link to the weather channel for Provo, UT when you read my posts? Oops! Oh well. :)
The past two days here have been AWESOME. I ran outside yesterday and it was like sunshine filled medicine to my soul...I'll get to that in a moment.
First: My circuit workout from yesterday.
It went a little something like this and I was loving it.
Circuit #1 (Repeat this twice through)
Weighted Step Up Push Ups - 10 R & 10 L (I did it with 15 LB DB's and I felt it!)
Squats with an upright row - 15 reps
2 minute sprint on treadmill (really pushing it as FAST as you can go!)
Circuit #2 (Repeat this three times through)
Assisted pull ups - 15 reps
Alternating Reverse Lunge with a bicep curl @ top - 12 w/curl 12 reverse lunges w/out curl
Jumping wide to narrow squats w/25 lb plate - 10 reps (with these you want to hold a 25 lb plate in front of you jump to a wide squat and squat down, immediately jump to a narrow squat and squat down. that counts as 1 rep.)
2 minute sprint on treadmill (Keep trying to burn out those legs by pushing that speed!!)
Circuit #3 (Repeat this three times through)
Push ups - 15 reps
Wheel lunges - 1 set of 10 right/ 1 set of 10 left
Plank Hold - 1 minute
2 minute sprint (Bless those poor little leg's hearts...they should be dying by now...but keep pushing it!)
This whole workout should take you about an hour and your calorie burn should be about 700-800 + if you are really pushing it! It is an AWESOME full body workout that will work your core the entire time you're working as well! I was a schweaty mess afterwords...can I just say that there was a girl there running with her hair down? Wha?!? How do people do that?
Hair in my face while working out = Pure annoyance.
I came home from my morning workout and enjoyed some lunch and had every intention of showering, and all that jazz...however the sunlight beaming through my window enticed me otherwise. I couldn't NOT go outside. So I went on a four mile hill run that absolutely made my day! I LOVE hill workouts in a weird way. I think I was smile running the whole time, while mouthing the words to my newest playlist...which reminds me...if you haven't entered to win the March Madness Mix Giveaway just go do it already!
Do you workout with your hair down? If you do I am extremely amazed by you. I can't do it. Not even an option. Do you like hill work? My legs are my favorite muscle group to work so anything that works em while doing cardio (Hills, Stairs) are my favorites.
The past two days here have been AWESOME. I ran outside yesterday and it was like sunshine filled medicine to my soul...I'll get to that in a moment.
First: My circuit workout from yesterday.
It went a little something like this and I was loving it.
Circuit #1 (Repeat this twice through)
Weighted Step Up Push Ups - 10 R & 10 L (I did it with 15 LB DB's and I felt it!)
Squats with an upright row - 15 reps
2 minute sprint on treadmill (really pushing it as FAST as you can go!)
Circuit #2 (Repeat this three times through)
Assisted pull ups - 15 reps
Alternating Reverse Lunge with a bicep curl @ top - 12 w/curl 12 reverse lunges w/out curl
Jumping wide to narrow squats w/25 lb plate - 10 reps (with these you want to hold a 25 lb plate in front of you jump to a wide squat and squat down, immediately jump to a narrow squat and squat down. that counts as 1 rep.)
2 minute sprint on treadmill (Keep trying to burn out those legs by pushing that speed!!)
Circuit #3 (Repeat this three times through)
Push ups - 15 reps
Wheel lunges - 1 set of 10 right/ 1 set of 10 left
Plank Hold - 1 minute
2 minute sprint (Bless those poor little leg's hearts...they should be dying by now...but keep pushing it!)
This whole workout should take you about an hour and your calorie burn should be about 700-800 + if you are really pushing it! It is an AWESOME full body workout that will work your core the entire time you're working as well! I was a schweaty mess afterwords...can I just say that there was a girl there running with her hair down? Wha?!? How do people do that?
Hair in my face while working out = Pure annoyance.
I came home from my morning workout and enjoyed some lunch and had every intention of showering, and all that jazz...however the sunlight beaming through my window enticed me otherwise. I couldn't NOT go outside. So I went on a four mile hill run that absolutely made my day! I LOVE hill workouts in a weird way. I think I was smile running the whole time, while mouthing the words to my newest playlist...which reminds me...if you haven't entered to win the March Madness Mix Giveaway just go do it already!
I hated that this post was photo-less, so I threw a fave of mine in for good measure. This pic has nothing to do with anything...except it reminds me that summer is coming, and I love sunshine. :) Oh...and the girl to the left is my BEAUTIFUL BFF Benita who does my circuit workouts with me. Lola the chica next to her is another gorgeous BFF of mine who is a BOMB marathon runner. I heart them both. Well lookie there, I tied the photo in after all...talent people. Talent.
Do you workout with your hair down? If you do I am extremely amazed by you. I can't do it. Not even an option. Do you like hill work? My legs are my favorite muscle group to work so anything that works em while doing cardio (Hills, Stairs) are my favorites.
Thursday, May 15, 2008
Circuit Training
For those of you who are getting bored of your workout regime I have a solution, or at least a suggestion…circuit training!! Circuit training is a total-body workout that involves performing a series of different exercises in one training session; typically alternating between intervals of strength training and cardiovascular exercise. It is a great way to burn calories, get that heart rate going, and tone your muscles all at the same time. By getting your weights and your cardio in at once, this is a definite time saver, another bonus. I’ve done this workout several times in the past few weeks and I really like it. I’m not much of a sweater, but for some reason by the time I’m done with the circuit I’ve been dripping! So…Grab a jump rope, some dumbbells, and your Ipod…and give it a shot. J
Jump Rope Circuit
So the Key here is you want to keep your heart rate up the whole time, so don’t stop to rest for too long. Try to move from one thing to the next pretty quickly and if you need to breath walk around too keep the HR going. You can use a timer if you’d like for your jump rope sequences, but I just use my Ipod and estimate it by song length.
Round #1
Warm up Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls with dumbbells (stand on one foot to increase difficulty)
Plyometric Lunges 1 set of 15 (total of 30)
*with these start down in a lunge, and jump up switch legs in the air and land down in a lunge on the other leg. This counts as 1 rep.
Round #2 (Repeating round #1)
Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls switch legs this time
Plyometric Lunges 1 set of 15 (total of 30)
Round #3 (Repeating round #1)
Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls switch legs this time (switch legs ½ way through)
Plyometric Lunges 1 set of 15 (total of 30)
Round #4
Jump Rope 1 song (3-4 min)
At the end of the song do 30 straight jumps jumping as high and as fast as you can1
1 set of 3 way lunges w/10 lb dumbbells (alternating front lunge 10, alternating side squat 10, alternating back lunge 10)
Plank for 1:30
Round #5
Jump rope 1 Song (3-4 min)
Again 30 straight jumps as high and fast as you can
1 set of 3 way lunges w/10 lb dumbbells (alternating front lunge 10, alternating side squat 10, alternating back lunge 10)
Plank 1:30
Jump rope finish 1 song (4 min)
AB Circuit
Sit down Hold 10 lb dumbbell, lift your feet up of the ground and twist side to side (15 to each side)
30 regular crunches
30 crunches with elbows to knees
*repeat this as many times as you want
You’re done!
Jump Rope Circuit
So the Key here is you want to keep your heart rate up the whole time, so don’t stop to rest for too long. Try to move from one thing to the next pretty quickly and if you need to breath walk around too keep the HR going. You can use a timer if you’d like for your jump rope sequences, but I just use my Ipod and estimate it by song length.
Round #1
Warm up Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls with dumbbells (stand on one foot to increase difficulty)
Plyometric Lunges 1 set of 15 (total of 30)
*with these start down in a lunge, and jump up switch legs in the air and land down in a lunge on the other leg. This counts as 1 rep.
Round #2 (Repeating round #1)
Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls switch legs this time
Plyometric Lunges 1 set of 15 (total of 30)
Round #3 (Repeating round #1)
Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls switch legs this time (switch legs ½ way through)
Plyometric Lunges 1 set of 15 (total of 30)
Round #4
Jump Rope 1 song (3-4 min)
At the end of the song do 30 straight jumps jumping as high and as fast as you can1
1 set of 3 way lunges w/10 lb dumbbells (alternating front lunge 10, alternating side squat 10, alternating back lunge 10)
Plank for 1:30
Round #5
Jump rope 1 Song (3-4 min)
Again 30 straight jumps as high and fast as you can
1 set of 3 way lunges w/10 lb dumbbells (alternating front lunge 10, alternating side squat 10, alternating back lunge 10)
Plank 1:30
Jump rope finish 1 song (4 min)
AB Circuit
Sit down Hold 10 lb dumbbell, lift your feet up of the ground and twist side to side (15 to each side)
30 regular crunches
30 crunches with elbows to knees
*repeat this as many times as you want
You’re done!
Wednesday, June 15, 2011
A Winner for Wednesday...and yet another circuit.
And the winner of the Relax Remix Giveaway is...
(picked using random.org)
#1 Rene!
Rene has been such an awesome and supportive reader. So glad you won! :) I think this might be an omen that you really do need to start your own blog now too!! ;) Email me with your info and I'll get you your goods.
I hope you like this mix as much as I do. I've been listening to it in my car, at home, and poolside all week long!
Today I somehow managed to trick Benita into getting up early with me to go to the gym for a circuit workout again. We got another great workout in, and I was a schweaty mess after all was said and done. I don't know why but there is something great about the feeling of sweating like crazy with no makeup on. Its like it feels cleansing or something.
Our circuit went as follows...
Warm up 5 mins
repeat 3 x through
12 Step Ups on the right leg to a shoulder press (15 lb DB)
12 Step Ups on the left leg with an upright row (15 lb DB)
12 Alternating Single Leg Squat Walking Pushups
(With these start on your right leg, do a single leg squat until you put your hands on the ground and walk your body out to a pushup position. Do two single leg push ups. Walk your hands back to that same single leg and stand up on the same leg. Repeat on the other side)
20 Alternating Plank Mountain Climbers Slow
20 Fast Mountain Climbers
3 minute sprint
repeat 3 x through
24 Alternating Reverse Lunges with a Rear Rows (20 lb DB)
(Step back into a deep reverse lunge with your right leg, holding your DB in your hand do a rear row with that right arm. Switch so your left leg is back in a lunge, switching the DB into your left hand and rowing back with your left arm. Continue alternating.)
15 Kettle bell swing squats (one 30 lb DB)
(hold a kettle bell or single DB in front of you like a candle stick, with legs hip width apart. Swing the DB between your legs while squatting, stand up and swing your arms straight up to just above eye level, and then back down into a squat.)
12 Sit to stand squat jumps
(you may want to do these on a mat or carpet. Squat down until you sit on the floor. Rock back holding your knees and then stand back up and jump in the air. Land soft into a squat and then sit back down...etc.)
3 Minute Interval Sprint (minute 1 = hard/ 2 = hardest/3 = hardest)
This workout took us 70 minutes. I topped this off with 30 mins of intervals on the elliptical and I was good and sweaty. I was happy to come home and refuel with a Greek Protein Shake and some egg whites!
There you have it! Two circuit workouts for you in one week! Hopefully that gives some of you who've been asking for some new ones some new material to work with! :) If you missed Monday's Circuit Workout go HERE. It made my inner thighs and glutes so sore! I loved it.
Thanks for all the summer reading suggestions! There were a bunch that I have never heard of. Love it.
(picked using random.org)
#1 Rene!
Rene has been such an awesome and supportive reader. So glad you won! :) I think this might be an omen that you really do need to start your own blog now too!! ;) Email me with your info and I'll get you your goods.
I hope you like this mix as much as I do. I've been listening to it in my car, at home, and poolside all week long!
Today I somehow managed to trick Benita into getting up early with me to go to the gym for a circuit workout again. We got another great workout in, and I was a schweaty mess after all was said and done. I don't know why but there is something great about the feeling of sweating like crazy with no makeup on. Its like it feels cleansing or something.
Our circuit went as follows...
Warm up 5 mins
repeat 3 x through
12 Step Ups on the right leg to a shoulder press (15 lb DB)
12 Step Ups on the left leg with an upright row (15 lb DB)
12 Alternating Single Leg Squat Walking Pushups
(With these start on your right leg, do a single leg squat until you put your hands on the ground and walk your body out to a pushup position. Do two single leg push ups. Walk your hands back to that same single leg and stand up on the same leg. Repeat on the other side)
20 Alternating Plank Mountain Climbers Slow
20 Fast Mountain Climbers
3 minute sprint
repeat 3 x through
24 Alternating Reverse Lunges with a Rear Rows (20 lb DB)
(Step back into a deep reverse lunge with your right leg, holding your DB in your hand do a rear row with that right arm. Switch so your left leg is back in a lunge, switching the DB into your left hand and rowing back with your left arm. Continue alternating.)
15 Kettle bell swing squats (one 30 lb DB)
(hold a kettle bell or single DB in front of you like a candle stick, with legs hip width apart. Swing the DB between your legs while squatting, stand up and swing your arms straight up to just above eye level, and then back down into a squat.)
12 Sit to stand squat jumps
(you may want to do these on a mat or carpet. Squat down until you sit on the floor. Rock back holding your knees and then stand back up and jump in the air. Land soft into a squat and then sit back down...etc.)
3 Minute Interval Sprint (minute 1 = hard/ 2 = hardest/3 = hardest)
This workout took us 70 minutes. I topped this off with 30 mins of intervals on the elliptical and I was good and sweaty. I was happy to come home and refuel with a Greek Protein Shake and some egg whites!
There you have it! Two circuit workouts for you in one week! Hopefully that gives some of you who've been asking for some new ones some new material to work with! :) If you missed Monday's Circuit Workout go HERE. It made my inner thighs and glutes so sore! I loved it.
Thanks for all the summer reading suggestions! There were a bunch that I have never heard of. Love it.
Tuesday, November 22, 2011
Turkey Burning Circuit Workout
Ok, so this circuit workout has nothing to do with turkeys. Unless of course you do it on Thanksgiving and or after to burn off some of the extra food calories we happen to eat...and then of course it has everything to do with it. Either way, this is a killer circuit. I did it today and I was sufficiently worked to say the least. I also had one of my clients do it tonight.
It goes like this:
30 Hanging Power Cleans (I used a 40 lb bar)
30 Assisted Pull ups (or real pull ups if you are tougher than I am which I am sure a lot of you are)
30 Kettle Bell Swings (I used the 25 lb KB)
30 Burpees (AKA murder)
20 Hanging Power Cleans
20 Assisted Pull ups (or real pull ups if you are tougher than I am which I am sure a lot of you are)
20 Kettle Bell Swings
20 Burpees
10 Hanging Power Cleans
10 Assisted Pull ups
10 Kettle Bell Swings
10 Burpees
I did 60 mins of intervals on the elliptical and then this circuit took me 27 minutes. I was exhausted. Let me rephrase...my body is still exhausted. I'll be interested to see how sore I am or am not. A few things to note about this circuit.
- I loved it. It was hard, but nice to do something different from my usual.
- Don't be afraid of Hanging Power Cleans, but be sure to do them with proper form. You could actually do them with DB's if you had to.
- Assisted Pull ups can be swapped with Lat Pull downs if need be. Just be sure the weight is heavy enough.
- A single DB held in both hands can be substituted for a Kettle Bell
- Burpees are really hard, but oh so awesome.
November 22nd: Today I am grateful that tomorrow I get to go home!! YAY! A much needed break.
One year ago today...an experiment of sorts
Do you get a holiday break? I sure hope so! Do you ever include any power lifts into your workout routine?
It goes like this:
30 Hanging Power Cleans (I used a 40 lb bar)
30 Assisted Pull ups (or real pull ups if you are tougher than I am which I am sure a lot of you are)
30 Kettle Bell Swings (I used the 25 lb KB)
30 Burpees (AKA murder)
20 Hanging Power Cleans
20 Assisted Pull ups (or real pull ups if you are tougher than I am which I am sure a lot of you are)
20 Kettle Bell Swings
20 Burpees
10 Hanging Power Cleans
10 Assisted Pull ups
10 Kettle Bell Swings
10 Burpees
I did 60 mins of intervals on the elliptical and then this circuit took me 27 minutes. I was exhausted. Let me rephrase...my body is still exhausted. I'll be interested to see how sore I am or am not. A few things to note about this circuit.
- I loved it. It was hard, but nice to do something different from my usual.
- Don't be afraid of Hanging Power Cleans, but be sure to do them with proper form. You could actually do them with DB's if you had to.
- Assisted Pull ups can be swapped with Lat Pull downs if need be. Just be sure the weight is heavy enough.
- A single DB held in both hands can be substituted for a Kettle Bell
- Burpees are really hard, but oh so awesome.
November 22nd: Today I am grateful that tomorrow I get to go home!! YAY! A much needed break.
One year ago today...an experiment of sorts
Do you get a holiday break? I sure hope so! Do you ever include any power lifts into your workout routine?
Tuesday, March 13, 2012
A KILLER TUESDAY Circuit. Why? Because I said so.
Isn't it about time for a new circuit? That is what I thought. Today's circuit is an AWESOME calorie burner. It will have you sweating, burning tons of calories, and burning fat. All. Good. Things. The point of this circuit is for you to keep your heart rate high the WHOLE time. The quicker you bust through these exercises, the better. My recommendation? Pump up the energizing jams and picture yourself busting through these exercises like the athlete you are. Get ready...this is a fun one. :)
5 minute warm up (jog, elliptical, jumping jacks, etc.)
REPEAT THIS 3 TIMES
- 20 Box Jumps (You can do these on a bench/stairs/chair/or box platform. You want to jump up and land with both feet on the bench and then back down on the ground. No resting!)
- 15 Up downs (standing position, hands on the ground, jump feet back laying body flat on the ground face down, feet jump in and stand up)
- 15 push ups
REPEAT THIS 3 TIMES
- 40 high knees (20 on each side)
- 15 Squat curl presses with dumbbells/bar/medicine ball
- 1-2 minute plank
REPEAT THIS 3 TIMES
- 20 squat jumps
- 20 walking lunges holding dumbbells
- 15 burpees (standing position, jump back to push up position, pushup, feet jump in, jump up hands in the air)
REPEAT THIS 3 TIMES AS FAST AS YOU CAN
- 15 push ups
- 15 cherry pickers on each side
- 40 quick mountain climbers
Wipe of your sweat, and pat yourself on the back because YOU'RE DONE!!
This will be a KILLER, but it is so doable. These are the types of workouts that give you results because your heart rate is high, you are burning calories, you are working ALL of your muscle groups, and you are busting out that cardio all at the same time. TRY IT!!
Oh...and do you know what is glorious...this is.
Do you like circuit workouts? Do you want more of them?? I am a huge fan because they are so efficient, and I think they are a heck of a lot more fun to do!
5 minute warm up (jog, elliptical, jumping jacks, etc.)
REPEAT THIS 3 TIMES
- 20 Box Jumps (You can do these on a bench/stairs/chair/or box platform. You want to jump up and land with both feet on the bench and then back down on the ground. No resting!)
- 15 Up downs (standing position, hands on the ground, jump feet back laying body flat on the ground face down, feet jump in and stand up)
- 15 push ups
REPEAT THIS 3 TIMES
- 40 high knees (20 on each side)
- 15 Squat curl presses with dumbbells/bar/medicine ball
- 1-2 minute plank
REPEAT THIS 3 TIMES
- 20 squat jumps
- 20 walking lunges holding dumbbells
- 15 burpees (standing position, jump back to push up position, pushup, feet jump in, jump up hands in the air)
REPEAT THIS 3 TIMES AS FAST AS YOU CAN
- 15 push ups
- 15 cherry pickers on each side
- 40 quick mountain climbers
Wipe of your sweat, and pat yourself on the back because YOU'RE DONE!!
This will be a KILLER, but it is so doable. These are the types of workouts that give you results because your heart rate is high, you are burning calories, you are working ALL of your muscle groups, and you are busting out that cardio all at the same time. TRY IT!!
Oh...and do you know what is glorious...this is.
Do you like circuit workouts? Do you want more of them?? I am a huge fan because they are so efficient, and I think they are a heck of a lot more fun to do!
Saturday, December 11, 2010
Exercise of the Week: New Circuit Workout
Saturday's are glorious.They just are. This morning was our work Christmas Party for Elevate. It was so much fun! We had a breakfast and just hung out at this sweet barn in Wallsburg. I was reminded once again how lucky I am to work with such great people. Cody and her husband Trevor are some of the greatest, most positive, fit, fun, and loving people I know. I feel totally blessed to get to work with such great people.
I usually go to spin in the morning on Saturdays, and I try to get in some extra cardio and lifting on the side because Sunday is my rest day. Because of the party my workout grove was thrown off a bit, and I came home not so jazzed about going to the gym. I hate when that happens. I think my body was sad it didn't get to spin or something...I decided something was better than nothing, so I went and did a circuit workout. I like circuit workouts because you multitask. Resistance training mixed with cardio, and some elevated heart rates make for a good calorie burning session. It went a little something like this...
Warp Up: Jog @ 6.5 for 5 mins
Circuit rotation #1
- 15 Weighted Burpees w/15 lb DB's - Set weights down, jump feet back, push up, jump feet in, stand up and do a shoulder press. They are dang hard.
- 30 alternating walking lunges with a twist w/15 lb DB - hold one dumbbell out in from of you with both arms take a wide step into a lunge and twist over the front foot. Repeat with the next leg.
- 2 minute plank alternating leg lifts
- 3 min cardio burst (I did 6.5 run on treadmill with the incline varying from 6.5-9)
(Repeat this 2-3 times)
Circuit rotation #2
- 24 Plank Rear Rows w/15 lb DB's - Plank position with extended hands on top of the dumbbells. Alternating rear rows.
- 15 Squats with a wide bicep curl w/15 lb DB
- 12 single leg rear lunge on physioball on right leg (place left leg on physio ball behind you, shoelaces down and lunge back slowly, letting the ball roll with your foot)
- 12 single leg rear lunge on physioball on left leg
- 3 min cardio burst (for this set I did sprints on the elliptical, level 15, RPM above 8)
(Repeat this 2-3 times)
You'll sweat. Promise.
I finished with ten minutes on the elliptical. My plan was to do at least 30 more minutes of cardio, but after 10 I had to peace because I just reallllly wasn't feeling it. Happens to the best of us I guess.
Wednesday, May 23, 2012
Wednesday Workout: Get Your Circuit On!
It is no secret that I love a good circuit workout. In fact, I am STOKED to get this marathon over with so I can get back to my circuit loving self. I know a lot of you have come to love the circuit as well...so without further ado...Wednesday's workout.
Warm up 5-10 minutes (walking/jogging/elliptical)
Set #1
15 burpees with a push up and a jump
1 minute plank hold
20 quick air squats (these are just regular squats with no weights)
**repeat 3 times**
Set #2
15 squat curl presses w/DB
15 pushups
40 slow mountain climbers
**repeat 3 times**
Set #3
15 kettle bell swings (this can be done holding a single dumbbell as well)
20 jump squats
15 narrow push ups (with arms right by your sides targeting your triceps)
**repeat 3 times**
Finish with a ten minute bout of cardio of your choice at full exertion (AKA really push it!)
Warm up 5-10 minutes (walking/jogging/elliptical)
Set #1
15 burpees with a push up and a jump
1 minute plank hold
20 quick air squats (these are just regular squats with no weights)
**repeat 3 times**
Set #2
15 squat curl presses w/DB
15 pushups
40 slow mountain climbers
**repeat 3 times**
Set #3
15 kettle bell swings (this can be done holding a single dumbbell as well)
20 jump squats
15 narrow push ups (with arms right by your sides targeting your triceps)
**repeat 3 times**
Finish with a ten minute bout of cardio of your choice at full exertion (AKA really push it!)
There you have it!! Now go and get your circuit on!
Monday, May 9, 2011
Bi-Winning and the mother of all circuits
Guess what. I decided to pick TWO winners for the May Moving Mix Giveaway, just cause. So let's get to the point of this real fast...
Winner #1:
#28 Jenn from Jenn's Adventure's
Winner #2:
#57 Ashley from Ash & Diz
It's raining here in P-town and I must say it makes me want to curl up in a ball and watch My Best Friends Wedding. I love that movie...I'm glad I already got my workout in for the day! 60 mins of elliptical intervals, and 60 mins of full body weights.
Today's resistance workout for me went a lil' something like this:
3 sets each:
15 assisted pullups
alt with
12 alt reverse lunges with a bicep curl (15 lb DB's)
12 alt reverse lunges with DB's (15 lb DB's)
12 squats on the leg press machine (270 lbs)
alt with
12 front raises with a row (10 lb DB's)
alt with
1 min plank with 25 lb plate on my back
12 chest press lunges with the cables (40 lbs)
12 lunges with the cables holding resistance (40 lbs)
alt with
15 triceps pull downs with the resistance band
It felt great :)
I hope everyone had a fabulous Mothers Day. Mom's really are the best! :) In honor of all those amazing mom's out there. It's time for a new circuit workout. We'll call this the mother of all circuit workouts. There are two things I want you to focus on while you're doing this circuit.
#1 - Try not to rest. The goal of this workout is for it to be an optimal calorie burner. This means high heart rate the entire workout.
#2 - Make it burn! Push yourself. If you aren't feeling like your muscles are fatiguing by the end of each set you need to up your weight. You want to be sure you aren't working out with a half effort! If you're going to work out, you might as well make it worth it.
This circuit does focus a lot on the legs because you're engaging a lot of different muscles at once, it's hard, and who doesn't want nice legs? So be prepared.
The Mother of all Circuits :)
Winner #1:
#28 Jenn from Jenn's Adventure's
Winner #2:
#57 Ashley from Ash & Diz
YAY!! Congrats to both of these FABULOUS girls. Email me at megolina21 at gmail.com and I'll get you your goods!! xoxoxo
It's raining here in P-town and I must say it makes me want to curl up in a ball and watch My Best Friends Wedding. I love that movie...I'm glad I already got my workout in for the day! 60 mins of elliptical intervals, and 60 mins of full body weights.
Today's resistance workout for me went a lil' something like this:
3 sets each:
15 assisted pullups
alt with
12 alt reverse lunges with a bicep curl (15 lb DB's)
12 alt reverse lunges with DB's (15 lb DB's)
12 squats on the leg press machine (270 lbs)
alt with
12 front raises with a row (10 lb DB's)
alt with
1 min plank with 25 lb plate on my back
12 chest press lunges with the cables (40 lbs)
12 lunges with the cables holding resistance (40 lbs)
alt with
15 triceps pull downs with the resistance band
It felt great :)
I hope everyone had a fabulous Mothers Day. Mom's really are the best! :) In honor of all those amazing mom's out there. It's time for a new circuit workout. We'll call this the mother of all circuit workouts. There are two things I want you to focus on while you're doing this circuit.
#1 - Try not to rest. The goal of this workout is for it to be an optimal calorie burner. This means high heart rate the entire workout.
#2 - Make it burn! Push yourself. If you aren't feeling like your muscles are fatiguing by the end of each set you need to up your weight. You want to be sure you aren't working out with a half effort! If you're going to work out, you might as well make it worth it.
This circuit does focus a lot on the legs because you're engaging a lot of different muscles at once, it's hard, and who doesn't want nice legs? So be prepared.
The Mother of all Circuits :)
3-5 min warm up on treadmill/bike/jump rope/run up and down your stairs...whatever you want.
Set #1 - repeat each of these exercises 3 times
15 Sumo Squats to a Push up - Start with your legs wide and toes turned out squat down as low as you can go. Place your hands on the ground. Jump your feet back to a push up position. Do a push up. Jump your feet back to the wide sumo stance and stand back up. Repeat 15 times.
alt with
20 alternating plyometric lunges on each leg
alt with
3 min sprint interval (This is as hard/as fast as you can go) You can do this on the treadmill, the elliptical, stairs, etc.
Set #2 - repeat each of these exercises 3 times
15 weighted burpees I love these a whole lot. They will make you cry like baby.
alt with
3 min sprint interval (again high intensity, get that heart rate up!)
alt with
12 alternating plank rows on each arm followed immediately with 20 plank mountain climbers
*For the plank rows get into an extended arm plank position with your hands on top of your dumbbells. Keeping your body flat row one arm back pulling the weight up and then set the weight down alternating arms.
Set #3 - repeat each of these exercises 3 times
15 Squats with the bar Do these slow and controlled. I usually use a 50 or 60 lb bar for these. Really watch your form; chest up, hips back, knees in line with toes NOT over toes.
alt with
15 alternating step ups with a bicep curl on each leg, so 30 total. With these do 12 step ups with your curl and then finish out the last 18 just holding the weights by your sides.
alt with
1 min plank followed immediately with 15 oblique plank twists on each side.
cool down 3-5 mins and stretch it on out! Good Luck! Remember that the reason I LOVE these circuit workouts is they burn so many calories. You are basically getting your cardio and weight training in at the same time, which is a great time saver. They are also ideal for burning fat!
Do rainy days make you want to curl up in a ball and not move? or is that just me? When it's nice outside I feel like being active. Rain does just the opposite to me. Does anyone else love old classic chick flicks? What is your fave? I have way too many to list them all. I love The Proposal, Julie and Julia, How to Lose a Guy in 10 Days, I could go on and on...
Wednesday, December 7, 2011
12 Days of Holiday Health Tips - Day 6
Efficiency is a HUGE thing for me at the gym. You will not see me hanging out at the gym shooting the breeze whomever will chat with me and taking fifteen minute rests between sets. I think I'd go crazy if I did so actually. I like to get to the gym, workout, and get home. I love working out, and sometimes a good long workout is like medicine for my soul. However, I'm all about doing whatever I can to maximize my workout time and get the most bang for my caloric bucks (and my time of course.) During the holiday season, finding time to workout can be tough, but it is doable. When you do find that time you don't want to waste it lallygagging around the gym. You want to make sure you are getting in, and getting it done as efficiently as possible.
Trying to get a quick workout in doesn't have to mean you don't work up a good sweat and burn a ton of calories. You can definitely do both! My longtime readers know I am a HUGE fan of circuit training and HIIT. It is the best thing you can do for fat loss, it's a great calorie burner, and it is a great way to keep your workouts interesting. I have posted a ton of circuit training workouts and a lot of info on interval training as well. If you are looking for a good way to get in a good sweat and burn a ton of calories while doing so try some of these workouts out!
I did a great full body circuit yesterday that went a little something like this...
10 minute warm up on the treadmill
15 assisted pullups
24 alternating rows with a deep lunge (12 on each side/20 lb DB)
15 squats with a curl (20 lb DB's)
2 minute sprint
(repeat 3 times)
20 single leg squat to walking lunges with 2 push ups at the bottom (I may have to show these sometimes soon. They are KILLER.) Twenty feels like 300.
15 Overhead tricep presses
2 minute sprint
(repeat 3 times)
20 minute set of intervals in the elliptical
Finish with wiping off your sweat. Cause you'll need to...
Side note...Tonight my sister Linds arrived for a little weekend visit. I have missed her SO much since she moved with her fam to Austin, and I was thrilled to see her! She has been my little pseudo mother most of the time I've been in Provo because my parents moved to Arizona. We headed straight to Yogurtland after her arrival, and I can tell you one thing. Me + My fam + frozen yogurt = happiness.
Are you a fan of circuit training? If you haven't tried it you most definitely should! I do a lot of HIIT with my clients and it gets results!
Click HERE to catch up on all of this months Healthy Holiday Tips
Trying to get a quick workout in doesn't have to mean you don't work up a good sweat and burn a ton of calories. You can definitely do both! My longtime readers know I am a HUGE fan of circuit training and HIIT. It is the best thing you can do for fat loss, it's a great calorie burner, and it is a great way to keep your workouts interesting. I have posted a ton of circuit training workouts and a lot of info on interval training as well. If you are looking for a good way to get in a good sweat and burn a ton of calories while doing so try some of these workouts out!
I did a great full body circuit yesterday that went a little something like this...
10 minute warm up on the treadmill
15 assisted pullups
24 alternating rows with a deep lunge (12 on each side/20 lb DB)
15 squats with a curl (20 lb DB's)
2 minute sprint
(repeat 3 times)
20 single leg squat to walking lunges with 2 push ups at the bottom (I may have to show these sometimes soon. They are KILLER.) Twenty feels like 300.
15 Overhead tricep presses
2 minute sprint
(repeat 3 times)
20 minute set of intervals in the elliptical
Finish with wiping off your sweat. Cause you'll need to...
Side note...Tonight my sister Linds arrived for a little weekend visit. I have missed her SO much since she moved with her fam to Austin, and I was thrilled to see her! She has been my little pseudo mother most of the time I've been in Provo because my parents moved to Arizona. We headed straight to Yogurtland after her arrival, and I can tell you one thing. Me + My fam + frozen yogurt = happiness.
Please excuse the crappy blackberry photo...sometimes you have to take what you can get!
Are you a fan of circuit training? If you haven't tried it you most definitely should! I do a lot of HIIT with my clients and it gets results!
Click HERE to catch up on all of this months Healthy Holiday Tips
Monday, June 25, 2012
Another At Home Circuit Workout
I started out this morning a little crazier than usual with some bread. Well...bread to me. :) I had some eggs with a slice of the paleo bread that I made yesterday. It was so tasty!
After breakfast we managed to have a very difficult morning/afternoon filled with shopping and laying by the pool. It was so much fun!
Post swim, I have been gone all weekend without much of a chance to work out, so I was ready to get my sweat on! My mom and sweet little niece joined me for a great at home circuit workout. I love that my mom has a TRX at home.
We did three rounds of the following...
- Jump rope 100 times
- 20 squat curl presses with 15 lb DB's
- 20 burpees
- 20 push ups with the TRX (you could do regular push ups here)
and then two more rounds of the following...
- 20 rows with the TRX (this could be replaced with DB rows)
- 20 air squats (as quick as you can)
- 1 minute plank hold
It took us about 40 minutes and we were sweating!
It is usually about 90 degrees by the time I get up, (and you know that I refuse to run in the heat), so getting up to run in bearable temps would require a 5 or 6 AM wake up time. Heaven forbid I wake up early on my vacation week...this means that the chances of me getting up to go run or do anything outside does not seem very likely. Because I know this I am already planning on a week full of circuit workouts like this one. I'm not mad about that at all! You know I love a good circuit!
I know a few of you said you were trying the Paleo Bread today! What did you think!?!? I hope it turned out as good as mine did! Do you workout on vacation, and if so do you get up early to get it done?
Post swim, I have been gone all weekend without much of a chance to work out, so I was ready to get my sweat on! My mom and sweet little niece joined me for a great at home circuit workout. I love that my mom has a TRX at home.
- Jump rope 100 times
- 20 squat curl presses with 15 lb DB's
- 20 burpees
- 20 push ups with the TRX (you could do regular push ups here)
and then two more rounds of the following...
- 20 rows with the TRX (this could be replaced with DB rows)
- 20 air squats (as quick as you can)
- 1 minute plank hold
It took us about 40 minutes and we were sweating!
It is usually about 90 degrees by the time I get up, (and you know that I refuse to run in the heat), so getting up to run in bearable temps would require a 5 or 6 AM wake up time. Heaven forbid I wake up early on my vacation week...this means that the chances of me getting up to go run or do anything outside does not seem very likely. Because I know this I am already planning on a week full of circuit workouts like this one. I'm not mad about that at all! You know I love a good circuit!
I know a few of you said you were trying the Paleo Bread today! What did you think!?!? I hope it turned out as good as mine did! Do you workout on vacation, and if so do you get up early to get it done?
Wednesday, November 7, 2012
A Circuit for Sweating and Strengthening
So. This is me at work. I'm not going to lie...I kinda love where I work. :)
We were doing a circuit workout that was killer! I say "we" all the time with my clients...and they always make fun of me for it. For example, I'll say..."Ok, next we are going to do a plank series," and they always say..."oh are WE?" Because they are actually going to do it while I time them through it. I still feel involved? Anyways...Here is the circuit WE did on Monday.
Set #1 - (repeat this twice)
1 minute sprint
1 minute pushups
1 minute of squats with heavy dumbbells (at least 20 lbs)
1 minute of pull ups from the ground with the TRX
1 minute of plank slides with the towel
Set #2 - (repeat this twice)
12 Single arm lunge, row, curl, press with dumbbell on the right (With these you step back into a lunge with your right leg, row with your right arm, stand, curl with your right arm, and press with your right arm. Repeat on the same side)
12 Single arm lunge, row, curl, press with dumbbell on the left
low side stepping squats right (1 length of the floor)
low side stepping squats left (1 length of the floor)
1 minute plank
Set #3 - (repeat this twice)
20 plank hip dips (start in regular plank and touch hips to each side)
15 slow release/reverse sit ups (start sitting up and slowly roll back and then come up, 3 cts each way)
20 cherry pickers
cool down/stretch!
It's a killer work out! Try it :)
Set #1 - (repeat this twice)
1 minute sprint
1 minute pushups
1 minute of squats with heavy dumbbells (at least 20 lbs)
1 minute of pull ups from the ground with the TRX
1 minute of plank slides with the towel
Set #2 - (repeat this twice)
12 Single arm lunge, row, curl, press with dumbbell on the right (With these you step back into a lunge with your right leg, row with your right arm, stand, curl with your right arm, and press with your right arm. Repeat on the same side)
12 Single arm lunge, row, curl, press with dumbbell on the left
low side stepping squats right (1 length of the floor)
low side stepping squats left (1 length of the floor)
1 minute plank
Set #3 - (repeat this twice)
20 plank hip dips (start in regular plank and touch hips to each side)
15 slow release/reverse sit ups (start sitting up and slowly roll back and then come up, 3 cts each way)
20 cherry pickers
cool down/stretch!
It's a killer work out! Try it :)
Saturday, May 12, 2012
Weekend Ramblings...
Saturday's are like little drops of heaven. Sunny and warm Saturdays are like little drops of heaven with a cherry on top. Today was one of those. This weekend has been fantastic thus far. Here are some weekend ramblings for you..
- My workouts this week have been AWESOME.
Monday: 60 mins of cross training intervals on the elliptical
Tuesday: Kettlebell Burpee Pyramid workout from Hell = sore inner thighs for a week
Wednesday: 7 mile run up the Provo Canyon Trail & I taught my Barre Bootcamp class = sore on top of sore.
Thursday: Power Lift Circuit: Combo of deadlifts, power cleans, squat presses, overhead presses, and back squats + a one mile sprint.
Friday: 12 mile long run and a sweatshop yoga class
Saturday: Restorative Yoga class + a quick sprint/squat/lunge circuit with some core work
- I have had some pain in my upper back for like the past 6 or 7 weeks. I thought at first that i might have torn or strained my rhomboid or lat muscle, but even when I laid off it for a bit it still really bothered me. Lucky for me there is an awesome chiropractor that comes to our restorative yoga class, and he took a look at my back for me. Turns out I have a rib out of place, and that is what has been killing me. He did an adjustment for me, and gave me some rehab tips. I hope it helps!
- 4 weeks until the marathon. Yowza. That came quick. I am ready to be over with it. I am excited to focus my training more on lifting and circuit workouts!
- I tried Gu Chomps for the first time yesterday and I LOVED them. I usually go with Shotblox, but I decided to switch it up, and they worked like a dream. I don't do well with the Gu gels, the texture isn't my fave.
- I saw The Avengers last night. I was surprised that I actually really liked it. I am usually not one for a superhero movie. However, Robert Downey Jr. made that movie.
- I have a few awesome product reviews coming up. I can't wait to share them!
- I managed to squeeze in two post-workout lay out sessions in the park. That is happiness right there. I LOVE summer. L-O-V-E. Love. I can't wait for warm nights, outdoor runs, driving with the windows down, family visits, vacations, BBQ's, pool time, night walks, etc. etc. etc. ahhhh I love it!
What is your favorite way to refuel on your long runs? Did you get some good workouts in this week? What are you most excited about this summer??
- My workouts this week have been AWESOME.
Monday: 60 mins of cross training intervals on the elliptical
Tuesday: Kettlebell Burpee Pyramid workout from Hell = sore inner thighs for a week
Wednesday: 7 mile run up the Provo Canyon Trail & I taught my Barre Bootcamp class = sore on top of sore.
Thursday: Power Lift Circuit: Combo of deadlifts, power cleans, squat presses, overhead presses, and back squats + a one mile sprint.
Friday: 12 mile long run and a sweatshop yoga class
Saturday: Restorative Yoga class + a quick sprint/squat/lunge circuit with some core work
- I have had some pain in my upper back for like the past 6 or 7 weeks. I thought at first that i might have torn or strained my rhomboid or lat muscle, but even when I laid off it for a bit it still really bothered me. Lucky for me there is an awesome chiropractor that comes to our restorative yoga class, and he took a look at my back for me. Turns out I have a rib out of place, and that is what has been killing me. He did an adjustment for me, and gave me some rehab tips. I hope it helps!
- 4 weeks until the marathon. Yowza. That came quick. I am ready to be over with it. I am excited to focus my training more on lifting and circuit workouts!
- I tried Gu Chomps for the first time yesterday and I LOVED them. I usually go with Shotblox, but I decided to switch it up, and they worked like a dream. I don't do well with the Gu gels, the texture isn't my fave.
- I saw The Avengers last night. I was surprised that I actually really liked it. I am usually not one for a superhero movie. However, Robert Downey Jr. made that movie.
- I have a few awesome product reviews coming up. I can't wait to share them!
- I managed to squeeze in two post-workout lay out sessions in the park. That is happiness right there. I LOVE summer. L-O-V-E. Love. I can't wait for warm nights, outdoor runs, driving with the windows down, family visits, vacations, BBQ's, pool time, night walks, etc. etc. etc. ahhhh I love it!
Tuesday, May 17, 2011
Sweat like whoa.
First things first. Thanks for all the love/support/advice for my poor little Macbook and I. She is currently in off mode still and getting de-moisturized with rice as was suggested to me by many peeps. I REALLY hope this works. I'm going to leave it off for a few more days, and then we will find out. Keep your fingers crossed for me? Kapeesh?
Second things second. My darling lil' besty, Benita, was kind enough to let me use her old computer whilst I'm waiting for mine to work again. (Power of positive thinking.) Thanks Benits. You are thebomb.com.
Sometimes I get to work out with my boot camp class, which I love! This was the case this past Saturday and as we were working out one of my clients told me she thought I didn't sweat. This is DEFINITELY not true. Had she seen me today she would have taken those words back very quickly. I was dripping.
I wanted my circuit to be strongly cardio based, so I really got a good sweat in.
Today's circuit workout went a little something like this...
10 Mins on the elliptical (warming up, getting that heart rate up)
Repeat this three times
15 weighted burpees with a push up with 20 lb Dumbbells
40 alternating walking lunges holding a 25 lb plate out in front (This works the biceps and shoulders as well)
20 plank mountain climbers
20 plank mountain climbers opposite knee to elbow (this is the same as the previous exercise except you are bringing your right knee in and across your body aiming for your left elbow. Repeat on the other side.)
5 minutes on the stairs Level 15-17
repeat this three times
15 assisted pull ups
15 squats with a bicep curl with 50 LB bar
1 minute plank with 25 lb plate on my back
5 minutess on the stairs level 15-17
5 minute cool down on the elliptical
Like I said, I was drenched. It felt great. I loved increasing the intervals to five minutes. It really helped me feel like I was getting worked. Full body workout, intense cardio bouts, with a lot of core work. I think so.
If you are wondering why I love circuit workouts so much read HERE and you'll find out why they really are amazing.Oh, and don't worry if you are a sweaty mess or a glistening sweat-less beauty while you're working at it hard core. We all sweat differently depending on our age, gender, genetics, fitness level, environment, and the amount of sweat glands we were born with. Women naturally tend to sweat less than men and at a higher temperature than men. those who have more fat on their bodies tend to sweat more because fat acts as an insulator and raises the core body temperature quicker. Fit individuals sweat sooner into their workout and at a lower body temperature. There are some individuals who suffer form Hyperhyrdrosis, a condition in which one sweats excessively, and those individuals can receive treatment.
Are you a sweater? I may not always sweat when I'm lifting, but if there is any elevation in heart rate I'm a sweat machine. Do you prefer a good sweaty workout out, or do you like to keep it clean? I usually don't feel like I have worked hard enough if I'm not sweating. So sorry for the lack of pics today! Let's hope my computer is back in action soon!!
Second things second. My darling lil' besty, Benita, was kind enough to let me use her old computer whilst I'm waiting for mine to work again. (Power of positive thinking.) Thanks Benits. You are thebomb.com.
Sometimes I get to work out with my boot camp class, which I love! This was the case this past Saturday and as we were working out one of my clients told me she thought I didn't sweat. This is DEFINITELY not true. Had she seen me today she would have taken those words back very quickly. I was dripping.
I wanted my circuit to be strongly cardio based, so I really got a good sweat in.
Today's circuit workout went a little something like this...
10 Mins on the elliptical (warming up, getting that heart rate up)
Repeat this three times
15 weighted burpees with a push up with 20 lb Dumbbells
40 alternating walking lunges holding a 25 lb plate out in front (This works the biceps and shoulders as well)
20 plank mountain climbers
20 plank mountain climbers opposite knee to elbow (this is the same as the previous exercise except you are bringing your right knee in and across your body aiming for your left elbow. Repeat on the other side.)
5 minutes on the stairs Level 15-17
repeat this three times
15 assisted pull ups
15 squats with a bicep curl with 50 LB bar
1 minute plank with 25 lb plate on my back
5 minutess on the stairs level 15-17
5 minute cool down on the elliptical
Like I said, I was drenched. It felt great. I loved increasing the intervals to five minutes. It really helped me feel like I was getting worked. Full body workout, intense cardio bouts, with a lot of core work. I think so.
If you are wondering why I love circuit workouts so much read HERE and you'll find out why they really are amazing.Oh, and don't worry if you are a sweaty mess or a glistening sweat-less beauty while you're working at it hard core. We all sweat differently depending on our age, gender, genetics, fitness level, environment, and the amount of sweat glands we were born with. Women naturally tend to sweat less than men and at a higher temperature than men. those who have more fat on their bodies tend to sweat more because fat acts as an insulator and raises the core body temperature quicker. Fit individuals sweat sooner into their workout and at a lower body temperature. There are some individuals who suffer form Hyperhyrdrosis, a condition in which one sweats excessively, and those individuals can receive treatment.
Are you a sweater? I may not always sweat when I'm lifting, but if there is any elevation in heart rate I'm a sweat machine. Do you prefer a good sweaty workout out, or do you like to keep it clean? I usually don't feel like I have worked hard enough if I'm not sweating. So sorry for the lack of pics today! Let's hope my computer is back in action soon!!
Monday, April 30, 2012
May Minute Circuit
I am all about maximizing workout time. There aren't always hours to spare working out, sometimes there isn't even an hour to spare. This minute circuit workout is great because you can go for as long or as short as you'd like. If you only have a quick twenty minutes you can bust through it full force four times and be done. If you are wanting to go longer you can add in some more rounds!
Grab
1) a timer
2) a jump rope
3) some dumbbells
4) Stairs/a bench/a chair
*try to get in a 2-5 minute warm up if you can*
MINUTE #1:00
Step ups with a shoulder press. Use your step and your dumbbells. Alternate legs as you step up and press your weights all the way overhead at the top. Go for the entire minute. Keep control, but go as quick as you can.
MINUTE #2:00
Push up Jumping Jacks. Get into a push up position. Do one full push up and then jump your legs out wide and back in. Follow with another push up and another leg jack. Etc. Keep your abs and core tight.
MINUTE #3:00
Jump rope. Keep it as consistent as you can! Aim to get your heart rate up!
MINUTE #4:00
Squat, Curl, Press w/dumbbells. Stand with your legs hip width apart, and your dumbbells in both hands. Squat down, come to standing position, do a bicep curl, and then press overhead. Repeat for the full minute.
MINUTE #5:00
Plank Rows. Get into an extended plank position with your weights on the inside of your hands. Grab one weight and row back with your elbow. Set the weight back down and switch arms. Repeat this for the full minute.
**Repeat this circuit as many times as you have time for!**
1) a timer
2) a jump rope
3) some dumbbells
4) Stairs/a bench/a chair
*try to get in a 2-5 minute warm up if you can*
MINUTE #1:00
Step ups with a shoulder press. Use your step and your dumbbells. Alternate legs as you step up and press your weights all the way overhead at the top. Go for the entire minute. Keep control, but go as quick as you can.
MINUTE #2:00
Push up Jumping Jacks. Get into a push up position. Do one full push up and then jump your legs out wide and back in. Follow with another push up and another leg jack. Etc. Keep your abs and core tight.
MINUTE #3:00
Jump rope. Keep it as consistent as you can! Aim to get your heart rate up!
MINUTE #4:00
Squat, Curl, Press w/dumbbells. Stand with your legs hip width apart, and your dumbbells in both hands. Squat down, come to standing position, do a bicep curl, and then press overhead. Repeat for the full minute.
MINUTE #5:00
Plank Rows. Get into an extended plank position with your weights on the inside of your hands. Grab one weight and row back with your elbow. Set the weight back down and switch arms. Repeat this for the full minute.
**Repeat this circuit as many times as you have time for!**
Monday, December 17, 2012
Merry Monday Circuit Workout
Merry Monday to you! This morning I was TIRED. We were up late playing Christmas games and laughing, and then all of the sudden....shoot it's 5:00 AM and I'm being beckoned by my alarm clock. My house was chilly and I didn't want to get out of bed...but I did, and I ended up having a killer circuit workout this morning that I thought I'd share!
In case you were wondering...this is what Monday looks like at my house...mid-day, wrapped up in a blanket, hood on, writing up a storm. Don't let this pic fool you...it has actually been a fabulous day!
Merry Monday Circuit Workout
15 32" box jumps
15 Pull ups with the TRX
15 DB squats with a curl
*repeat 3 times*
40 rope slaps (with the heavy industrial ropes)
15 Med ball snatches with a burpee (18 lb med ball)
20 alternating walking lunges with a curl (20 lb db's)
*repeat 3 times*
...and the grand finale heart rate killer...
20 kettle bell high sumos with 25 lb KB
10 Burpees
*repeat twice through with no break*
This workout took me about 40-45 minutes. I try to take as few breaks as possible, so my heart rate stays high! Although I was freezing and tired, it felt good to get a GREAT sweat in! The key to outwitting the holiday hype of weight gain is to keep up with the healthy habits you know and love so much! You may be busy, and you more than likely tired...but I promise...It's worth it!!
In case you were wondering...this is what Monday looks like at my house...mid-day, wrapped up in a blanket, hood on, writing up a storm. Don't let this pic fool you...it has actually been a fabulous day!
15 32" box jumps
15 Pull ups with the TRX
15 DB squats with a curl
*repeat 3 times*
40 rope slaps (with the heavy industrial ropes)
15 Med ball snatches with a burpee (18 lb med ball)
20 alternating walking lunges with a curl (20 lb db's)
*repeat 3 times*
...and the grand finale heart rate killer...
20 kettle bell high sumos with 25 lb KB
10 Burpees
*repeat twice through with no break*
This workout took me about 40-45 minutes. I try to take as few breaks as possible, so my heart rate stays high! Although I was freezing and tired, it felt good to get a GREAT sweat in! The key to outwitting the holiday hype of weight gain is to keep up with the healthy habits you know and love so much! You may be busy, and you more than likely tired...but I promise...It's worth it!!
Sunday, February 1, 2009
Exercise of the week: Workout like a football player...or atleast sweat like one
Here is an AWESOME...and challenging workout circuit that you can do at home or at the gym. This is a GREAT way to mix up your workouts, get that heart rate up, burn fat, and tone those muscles all at the same time. The key here is try try and keep going without taking big breaks. The circuit is set up to get that heart rate up and then let you recover for a bit, so try to stick to it as much as possible. If you do need to take a breather try to walk slowly for a bit or keep those feet moving in place to keep that heart going.
CARDIO CIRCUIT
60 jumping jacks
20 pushups - try to start out on your toes, doing as many as you can. Drop down to your knees when you have to.
20 walking lunges
20 mountain climbers - Get down in a plank position. Bring your right knee in to your chest and then back to starting position. Bring left knee into your chest and then back to starting position. Try to speed it up so it's almost a running motion with your hands on the floor.
45 second wall sit - you may remember this one from jr. high PE. Sit flat back against the wall so your knees form a 90 degree angle. Hold this position with your arms out in front of you.
20 prisoner squats - Do a regular squat in place with your hands interlaced behind your head.
30-60 second plank - try and go for the full 60 seconds if possible
10 Burpees - start from a standing position. Put your hands on the ground and jump back to a pushup position. Do a pushup if you can. Jump your feet back in and jump up as high as you can with your hands in the air. That counts as one.
20 high knees in place
15 jump squats
15 cherry pickers - sitting down on the ground balance your weight so you can lean back and pick up your feet. interlace your fingers and twist all the way to the right touching your hands down on the ground. Try to keep your abs tight and legs still as you twist and touch down to the other side. A full rep counts as one touch to the left one touch to the right.
Repeat this as many times as you have time for! I'd suggest two or three times through. Keep that heart rate up, and feel free to add weights to anything you can!
Wednesday, August 17, 2011
An At-Home Cardio Circuit Workout
As much as we love our machines, our running trails, and our cardio classes; sometimes getting out of the house for a workout is impossible for some reason. Other days...like maybe when you get snowed in for example...working out at home is all you can do. When circumstances don't do much to allow us to get out of the house, and you still want to get in a good sweat this At-Home Cardio Circuit Workout should be just what you need. With lots of intervals to get that heart rate up, you can do this workout anytime, anywhere, with NO equipment needed.
At Home Circuit Workout
*The key to this is to keep your heart rate up so try and go from one exercise to the next without stopping
Warm Up: 100 Jumping Jacks to get your blood flowing
Repeat this sequence 3 (or more) times through
25 jump squats
15 push ups
1 minute plank (make the plank harder by lifting up one foot or turn it into a crazy plank)
15 step ups on a (chair/bench/stair) on your right leg
15 step ups on your left leg
*if you don't have a chair or something to step up on you can do lunges in place
Repeat this sequence 3 (or more) times through
20 alternating step up push ups
20 alternating elevated plank mountain climbers
20 alternating plyometric lunges
15 oblique plank twists on the left and then 15 on the right
There you have it. A quick cardio interval workout that will tone while you work! You can add reps and sets to increase the difficulty level if necessary.
Speaking of the home...I made this canvas wall print for my bedroom this weekend, and I'm kinda in love with it!
See...I don't just workout and talk about health and fitness alllll the time...just most of it. :)
Do you ever workout at home? I prefer to workout at the gym...weird I know. If you do like to workout at home, What is your favorite "at-home" workout?
At Home Circuit Workout
*The key to this is to keep your heart rate up so try and go from one exercise to the next without stopping
Warm Up: 100 Jumping Jacks to get your blood flowing
Repeat this sequence 3 (or more) times through
25 jump squats
15 push ups
1 minute plank (make the plank harder by lifting up one foot or turn it into a crazy plank)
15 step ups on a (chair/bench/stair) on your right leg
15 step ups on your left leg
*if you don't have a chair or something to step up on you can do lunges in place
Repeat this sequence 3 (or more) times through
20 alternating step up push ups
20 alternating elevated plank mountain climbers
15 oblique plank twists on the left and then 15 on the right
There you have it. A quick cardio interval workout that will tone while you work! You can add reps and sets to increase the difficulty level if necessary.
Speaking of the home...I made this canvas wall print for my bedroom this weekend, and I'm kinda in love with it!
Do you ever workout at home? I prefer to workout at the gym...weird I know. If you do like to workout at home, What is your favorite "at-home" workout?
Monday, December 26, 2011
Post Christmas Circuit Workout
I was so ready to workout this morning. So ready. Luckily, my mom and sisters felt the same way, so we made it a group effort. We did a circuit workout that went like this...
Post Christmas Circuit Workout
2 minute sprint on treadmill
2 minutes plank
2 minutes kettle bell swings with 25 lb kettlebell
2 minutes of push ups
1 minute sprint on treadmill
1 minute plank
1 minute kettle bell swings with 25 lb kettlebell
1 minute of push ups
2 minute sprint on treadmill
2 minutes burpees
2 minutes squat rows with the cables (40 lbs on stacks)
2 minutes step ups with a bicep curl (15 lb dbs)
1 minute sprint on treadmill
1 minute burpees
1 minute squat rows with the cables (40 lbs on stacks)
1 minute step ups with a bicep curl (15 lb dbs)
30 second sprint (as fast as you can go)
90 seconds ab work
30 second sprint
90 seconds ab work
Done!
I also made it a point to record my calories today. EVERY. SINGLE. BITE. It is the best thing to get me back on track as far as my eating goes. I highly recommend it if you feel like you are needing a kick in the pants in the right direction.
Post Christmas Circuit Workout
2 minute sprint on treadmill
2 minutes plank
2 minutes kettle bell swings with 25 lb kettlebell
2 minutes of push ups
1 minute sprint on treadmill
1 minute plank
1 minute kettle bell swings with 25 lb kettlebell
1 minute of push ups
2 minute sprint on treadmill
2 minutes burpees
2 minutes squat rows with the cables (40 lbs on stacks)
2 minutes step ups with a bicep curl (15 lb dbs)
1 minute sprint on treadmill
1 minute burpees
1 minute squat rows with the cables (40 lbs on stacks)
1 minute step ups with a bicep curl (15 lb dbs)
30 second sprint (as fast as you can go)
90 seconds ab work
30 second sprint
90 seconds ab work
Done!
I also made it a point to record my calories today. EVERY. SINGLE. BITE. It is the best thing to get me back on track as far as my eating goes. I highly recommend it if you feel like you are needing a kick in the pants in the right direction.
Yay for sweaty pictures with no makeup :)
Did you get a Post-Christmas workout in? Tuesday, January 8, 2013
The "Baby It's Cold Outside" At Home Circuit
Mother Nature decided to play this awesome trick on me. It looks a little something like this.
Does that look/feel familiar to you? Yowza. Not my favorite kind of joke. With temperatures that make your breath freeze in mid air the second you step outside, it can be MUCH easier to get your sweat on indoors. My mom and sis and I did this workout when I was visiting in Texas. It takes about 25 minutes. Quick, sweaty, and to the point. Just the way we like it! Hopefully this at-home circuit workout will help you out!
The "Baby It's Cold Outside" At Home Circuit Workout
30 burpees
30 deep air squats
30 pushups
30 plyometric lunges
20 burpees
20 deep air squats
20 pushups
20 plyometric lunges
10 burpees
10 deep air squats
10 pushups
10 plyometric lunges
*If you get to this point and you are feeling like you wanna push it some more, go through and do 10 again, or drop down to 5 of each!*
1 minute plank hold
10 walkouts to a pushup
1 minute plank hold
10 walkouts to a pushup
*for the walkouts to a pushup you start standing, bend over with straight legs, walk your body out to a pushup position with your hands (feet stay in place) do a pushup, walk your hands back to your feet with straight legs, and stand back up.
You can do this workout anywhere! If you want to add some intensity, do your burpees, air squats, and plyo lunges holding weights, increase your plank time, or add more reps. Speaking of Texas...here are some of my favorite pics from the trip...
The "Baby It's Cold Outside" At Home Circuit Workout
30 burpees
30 deep air squats
30 pushups
30 plyometric lunges
20 burpees
20 deep air squats
20 pushups
20 plyometric lunges
10 burpees
10 deep air squats
10 pushups
10 plyometric lunges
*If you get to this point and you are feeling like you wanna push it some more, go through and do 10 again, or drop down to 5 of each!*
1 minute plank hold
10 walkouts to a pushup
1 minute plank hold
10 walkouts to a pushup
*for the walkouts to a pushup you start standing, bend over with straight legs, walk your body out to a pushup position with your hands (feet stay in place) do a pushup, walk your hands back to your feet with straight legs, and stand back up.
You can do this workout anywhere! If you want to add some intensity, do your burpees, air squats, and plyo lunges holding weights, increase your plank time, or add more reps. Speaking of Texas...here are some of my favorite pics from the trip...
Yep. It was a blast!
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